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at CFN looks like...


Warm Up
Row 500/AB 30 cal/run 400

then
2 rounds
Inchworm down, crabwalk back
5 push ups
10 lateral lunges
15 banded pull aparts
:20 pigeon on each side

Gymnastics Forearm Warm Up - 1 round

Any other stretching/mobility needed


Strength/Skill
18 minute E2MOM

1: 2.2 pull ups at 3111
2:10 DB glute bridge floor press at 21x2
3: :20-:30 battle ropes

WOD
Tabata 
-squats
-pushups
-sit ups
- no push up burpees




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